Indian Food And Protein Sources
Dr. Shweta U. Shah

Dr. Shweta U. Shah
27 April 2020

This article is authored by Dr. Shweta U. Shah. A practicing homeopath, she follows a patient-centred perspective, emphasizing the benefits of natural remedies and herbs, homeopathy and whole food nutrition.

Are you getting adequate amounts of protein in your diet? While you might be watching your calorie intake, and keeping track of how much of sugar and salt you consume, you ought to ensure that you’re consuming sufficient protein as well.

Whether you’re attempting to shed unwanted pounds, or desire to build muscle mass, or want to opt for a snack that will help quell those cravings, it seems like protein is your miraculous macronutrient! Make sure that you add plenty of protein to your diet and you'll perk up your metabolism, extend feelings of fullness and satiety, and build muscle mass.


Protein, most definitely, needs no introduction. It is one of the 3 macronutrients, along with fat and carbs, which compose your diet. There are a host of foods, supplements and protein bars that can be your protein fix for the day. Our body does not store protein; consequently, it is very vital that we consume adequate amounts daily. The everyday protein intake has a crucial role to play in keeping your cells in good shape and is very necessary for the daily health maintenance plan.

How much protein do I need per day?

The Recommended Dietary Allowance for protein is 0.8 grams per kilogram of body weight, per day. So, if you weigh 50 kgs, your protein requirement per day is 0.8 multiplied by 50, which amounts to 40g of protein.

What role does protein play?

Here are 7 compelling reasons why you need to ensure that you are getting sufficient protein every day:

1. Protein is a building block for muscles, bones, cartilage and skin. So, protein is exceedingly vital to keep your body cells in top-notch condition and to help decelerate the onslaught of ageing.

2. The body uses protein to build and repair tissue.

3. The red blood cells contain a protein which conveys oxygen throughout the body and consequently supplies the entire body with the essential nutrients that it requires.

4. Approximately half the protein that you consume every day is utilized to manufacture enzymes, which helps digest food, and to synthesize new cells and important chemicals.

5. Protein is fundamental to hormone regulation, more so, during the development of cells during childhood and puberty.

6. Protein helps build and fortify the body’s defense mechanism against viruses and bacteria.

7. It is imperative for proper growth and development in children, teenagers, and pregnant women.

It is a misconception that vegans and vegetarians do not have enough sources of protein in their diet as plant-based food doesn’t contain as much protein as meat does. Here are some everyday foods from our Indian kitchens that contain high amount of protein and are delicious at the same time.

  • Yogurt
  • Tofu
  • Chickpeas
  • Kidney beans
  • Peanuts
  • Whole moong
  • Almonds
  • Oats
  • Moong dal
  • Urad dal

5 protein packed dinner ideas

Whip up these super delicious high-protein dishes for to maintain ideal body weight, battle cravings and build muscle.

• Rajma chawal: Kidney beans are one of the most protein-dense foods that you can find. The high protein count in this dish is thanks to the power-couple of kidney beans and rice. This muscle-building recipe is scrumptious and comes together in no time!

• Kidney beans burritos: A perfect recipe to fill you up and shed those undesirable kilos. Kidney beans are bursting with satiating fibre and loads of protein. Nothing comforts like a big bowl of kidney beans and cheese wrapped in corn tortillas! Add generous amounts of protein-packed yogurt as it balances the flavours, proffers protein and revvs up your metabolism.

• Matar paneer: Matar-paneerSource of protein in this dish is both peas and the cottage cheese, and you can easily whip up the dish in less than 30 minutes. All you need is succulent paneer, crushed tomatoes, green peas, onion, garlic, ginger and spice blends.

• Chhole bhature: : Chickpeas or kabuli chana isn't just a fantastic source of protein; it's also packed with all the right vitamins and minerals. Chana helps steady blood sugar levels and cholesterol levels and the high-quality protein content fights fat accumulation. Skip the bhature if it’s too oily for you, and substitute with rotis

• Smoothie: The creamy yogurt and the milk, along with almonds and chia seeds provide plenty of protein to maintain and build muscle in no time. This breakfast drink is loaded with half a day's RDA of protein.

Try these recipes to add a shot of protein to your meal plan. Choose pulses, beans and lentils from the Tata Sampann range to ensure that you get the right amount of nutrition such as protein from your ingredients.


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